How To Avoid Muscle And Joint Injuries During A Workout

Practicing sports or exercising is good for your health. However, when it is practiced intensively and without any guidance, it can cause injuries to muscles and joints. To this end, personal training experts recommend stretching before and after starting, as well as getting the necessary rest and eating well.

When you start playing a sport or exercising regularly, especially when you are not used to it, it is advisable to have a medical check-up to find out how your body is and what type of exercises you can do. In addition, it is ideal to start with a personal trainer who can guide you.

“Exercises that never go out of fashion are strength training, aerobics, or going for a run. Some people even start with sports like trail running. These activities have a high impact on our joints and if not performed properly can cause injuries,” says Sergio Reyes, physiotherapist and personal trainer.

Among the most common injuries are tendonitis in the knee, ankle, and foot, plantar fasciitis, meniscopathies, spondyloarthritis, or lumbar spondylolysis. To avoid them, the ideal is to combine aerobic sports with strength exercises and weights, to improve the tone and resistance of tendons and ligaments and thus strengthen the joints and musculoskeletal system.

Heating

Warming up before starting to exercise prepares the body, not only physically but also mentally. It also increases the flow of blood and oxygen to the muscles, which leads to greater relaxation and concentration. At the same time, stretching helps to increase flexibility.

Reyes recommends that warm-up exercises be based on jogging, light stretching, and some resistance exercises, as it is important to stretch the muscles that will be used during the workout. The density and duration of the warm-up will depend on the level of exercise to be done, but generally, at least 15 minutes are dedicated.

Stretching

Stretching before and after your workout helps prevent injuries and helps you stay more flexible. So stretch your muscles gently, to the point of tension, and hold them for 30 seconds. Ideally, you should feel a stretch, not pain.

Correct technique

For personal trainer Kimberly Bonillo, having poor technique is an almost surefire way to end up injured. Make sure you learn the right skills when you start a new sport, so you can incorporate the right practice. That’s why it’s advisable to start with the advice of a trainer or someone who knows the type of exercise you’ll be doing and your build.

“Correct technique is also related to using the best possible equipment. In addition, it must be the right one. Here we are talking about shoes, weights that are the weight that we can withstand, and if we choose a sport, perhaps consider using protective equipment,” says the professional.

You should also be aware and listen to your body when it tells you to stop. In other words, you should know your limits. If you haven’t exercised in a long time, it’s best to start slowly and increase gradually.

Cooling

After you exercise, take 5 to 15 minutes to cool down. This involves gentle activity, such as walking, and stretching the muscles you use while exercising. There is a theory that stretching after your workout will reduce muscle soreness the next day, but according to professionals, there are no studies to prove this.